(Goldhil)
2001
What is it?
Two 15-minute routines from Tamilee Webb that target your gluteus muscles (in other words, the buns).
Who is it for?
All levels of exercisers, although intermediates will have an easier time with the routine - the moves are quick, and it's important to use the correct form to target the glutes properly. Beginners may want to make sure they are comfortable with lunges and squats before doing these workouts. You will need a chair for the second segment - an armless dining chair will do.
What to expect:
Tamilee Webb has been around the world of fitness for a long time - who could ever forget her Buns of Steel? So when she puts together a couple of exercise routines that specifically target the buns, you'd better pay attention! The two 15-minute sessions contained on this video really work. There are two reasons that Webb can build great glutes in such short bursts of time: 1) the exercises themselves are extremely effective, and 2) she gives you absolutely no down time. After a quick warm-up and stretch, you are working continuously until the last few seconds, when she ends with some fast stretches. To get the most out of these workouts, strict attention must be paid to form (this is true of any exercise, really). The first segment uses classic moves such as squats and lunges, and you need to keep your knees in alignment (right over the foot, not bearing left or right and never, ever going beyond the toe). Proper form will assure that you hit the right muscles, and that the moves are safe. The second segment offers up a number of moves based on one-legged squats, which are great at targeting the glutes. You'll also find other glute specific moves in which you are using a chair for stability.